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TV Snacks for the health conscious 

DIY Trail Mix: Seeds + Nuts + Dried Fruit + Dark Chocolate

Think beyond peanuts and raisins and make your own variant. Add pumpkin and sunflower seeds, which are packed with protein, and almonds and pistachios, full of healthy fats. For fibre, add a small amount of dried fruit and for those with a sweet tooth, a few chunks of dark chocolate. Good quality dark chocolate is crammed with healthy antioxidants that help play a role in regulating mood, blood pressure and brain function. All of these ingredients are easily available, so stock up, make a big batch and portion them out for your binges!

Guacamole and Hummus

Want the crunch factor? Ditch the crisps and try crunchy veggies like sliced red pepper, carrot sticks or celery sticks paired with a dip like hummus or guacamole.

Make your own Guac:

  • Finely chop 2 to 3 tablespoons of onion (or spring onion).
  • Using the back of a fork, crush the onion until it flattens.
  • Add to a bowl along with the flesh of one avocado, a pinch of salt and the juice of half a lime.
  • Mush and mix well.
  • Add tiny dashes of salt or lime to taste.

If that sounds like too much hard work, you can also buy pre-made guacamole at most supermarkets.

Tuna

Satisfy your hunger pangs with good-for-you protein. Tuna is packed with omega-3s, which play a role in supporting brain and eye health, heart health and may also improve your immune system. Get a tin of tuna, or for added convenience, try the packets. Just make sure to stick to tuna in water rather than oil and check that it contains 300mg sodium or less. Enjoy with freshly cut veggies or in a salad.

Alternative crisps

Yes, you read right. But, with a health twist. Try veggie crisps. Local grocers’ store variants like sweet potato, beet, carrot or zucchini.

Make your own veggie crisps:

  • Simply choose veggies of your choice, slice them uniformly into thin slices.
  • In a bowl, toss them with salt and pepper and olive oil until evenly coated.
  • Spread out on baking tray lined with baking paper. Try not to overlap the veggies.
  • Bake for 10 minutes on 180°C.
  • Flip, then bake for another 5 to 10 minutes until crispy and brown, but not burnt.
  • Remove from the oven, allow to cool and enjoy!

Energy balls

These sweet, no bake treats take minutes to throw together and are filled with good-for-you ingredients.

You will need:

1 cup rolled oats
½ cup coconut flakes
½ cup ground flax seed
½ cup mini chocolate chips
½ cup peanut butter
1/3 cup honey
1 teaspoon vanilla extract

Combine all the ingredients in a medium sized mixing bowl. Refrigerate and chill for about 30 minutes. Then roll into 20 to 25 evenly sized balls. Store in an airtight container in the fridge. 

References:

3 Healthy muffin recipes

Sadly, most packaged muffins are loaded with sugar, fat and calories. This includes seemingly “healthy” bran muffins, which actually fall into the bad-for-you muffin category.

Over time, the sugar and fat content in your breakfast or snack muffins could make you gain weight, leave you feeling tired and even increase your risk for serious conditions like obesity, heart disease and diabetes.

The good news is you can still have your muffins. Homemade muffins mean you choose the ingredients so you can manage the calories, fat and sugar content.

Here are three healthier muffin recipes to try.

Egg and cheese muffins

Ingredients

  • 8 large eggs
  • ½ onion finely chopped
  • ½ red pepper finely chopped
  • ½ green pepper finely chopped
  • ÂĽ punnet mushrooms sliced
  • Olive oil
  • ½ cup cheddar cheese
  • 2ml garlic and herb seasoning

Method

  • Preheat oven to 180ÂşC.
  • Use a silicone muffin pan or grease a muffin pan.
  • Braise the onions, peppers and mushrooms in a pan in a little olive oil, set aside and allow to cool.
  • Whisk the eggs in a separate bowl, add the seasoning and then the cheese and onion mixture.
  • Spoon into muffin pan and bake for 15 – 20 minutes.

Good-for-you bran muffins

Ingredients

  • 2 cups wheat bran
  • 1 cup, plus ½ cup dark raisins
  • 1 cup, plus ½ cup water
  • ½ cup buttermilk or plain low- or non-fat yoghurt
  • A squeeze of fresh orange zest
  • ½ cup packed light brown sugar
  • ½ cup vegetable oil
  • 2 large eggs
  • Âľ cup flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • ½ teaspoon salt

Method

  • Preheat the oven to 175°C. Grease or spray cook a 12-cup muffin tin or use paper cups.
  • Spread the wheat bran on a baking sheet and toast in the oven for six to eight minutes, stirring a few times so it cooks evenly. Let cool.
  • While the bran is toasting, heat 1 cup of the raisins with ½ cup of the water.
  • Simmer for ten minutes, or until the water is all absorbed. Puree the raisins in a food processor or blender until smooth.
  • In a large bowl, mix together the toasted bran, buttermilk or yoghurt, 1 cup water, then mix in the raisin puree, orange zest, and brown sugar. Stir in the oil, and eggs.
  • Mix together the flour, baking powder, baking soda, and salt, and sift directly into the wet ingredients. Stir until the ingredients are just combined, then mix in the remaining ½ cup raisins.
  • Spoon the batter into the muffin tins, making sure the batter is mounded slightly in each one.
  • Bake for 25 to 30 minutes or until the muffins are set in the centre.

Wholegrain and peanut butter honey muffins

Ingredients

  • 2 cups whole wheat flour
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ÂĽ teaspoon salt
  • ÂĽ teaspoon ground nutmeg or cinnamon
  • 1½ cups or 3 large mashed bananas
  • 1/3 cup honey
  • ÂĽ cup coconut oil, melted
  • 1 large egg
  • 1 teaspoon pure vanilla extract
  • ½ cup creamy peanut butter, natural or regular
  • 1/3 cup milk

Method

  • Preheat the oven to 180°C. Line a standard 12-cup muffin tray with paper liners or grease well with non-stick cooking spray. For smaller muffins, use two trays.
  • In a medium bowl, whisk together the flour, baking powder, baking soda, salt and nutmeg.
  • In a large bowl, whisk together the mashed bananas, honey, coconut oil, egg, vanilla, peanut butter and milk. Mix until well until combined.
  • Add the dry ingredients to the wet mixture and stir until just combined. Don’t overmix.
  • Scoop the batter into the muffin liners.
  • Bake for 17-18 minutes until a toothpick inserted in the centre of a muffin comes out clean.
  • Remove the muffins from the tray and cool completely on a wire rack.
  • Once cooled, store well-covered at room temperature for a couple days.

References:

Three turbo-charged guacamole recipes

A creamy, delicious avocado-based dip: It’s so versatile that it can be used as a spread, in place of sauces, and for dipping of course!

Here are a few guacamole recipes with a fresh, healthy twist.

Roasted tomato guacamole

Besides adding a burst of colour to any dish, cherry tomatoes have loads of benefits. They’re low in calories and a good source of fibre. What’s more; cherry tomatoes contain as much potassium as a medium banana, which is good for lowering blood pressure. Together with the added healthy fats from avo, you’ll have yourself a nutritious snack.

Ingredients

  • 2 cups cherry tomatoes, halved.
  • 1 tsp of olive oil.
  • Salt/freshly ground pepper.
  • 4 large, ripe avocados.
  • ÂĽ cup finely chopped red onion.
  • 1 garlic clove, minced.
  • 1 lemon, juiced.
  • ½ cup finely chopped basil.

Method

  • Preheat the oven to 220°C.
  • Toss the halved tomatoes with olive oil and a generous pinch of salt and pepper.
  • Place the tomatoes in a single layer on a baking sheet and roast for 15-20 minutes until soft.
  • Remove the tomatoes from the oven and let them cool completely.
  • Halve and pit the avocados, then place in a large bowl along with the red onion, garlic clove, lemon juice and pinch of salt and pepper. Using a fork or potato masher, gently mash the ingredients together, leaving a few chunks of avocado.
  • Add in the basil and 1/3 of the roasted tomatoes and gently fold together.
  • Spread the guacamole onto a platter or dish and top with the rest of the roasted tomatoes.
  • Serve with vegetables, tortilla chips, pita chips or slathered on bread for yummy guacamole toast.

Tropical guacamole

Pineapple on pizza is gold and so is pineapple in guacamole. Pineapple adds a zesty bite to guacamole and is packed with immune-boosting Vitamin C and manganese. This tropical guacamole will be a hit at any gathering, particularly if paired with tortilla chips or fresh veggies.

Ingredients

  • 3 medium ripe avocados.
  • ½ cup finely chopped pineapple.
  • ½ cup finely chopped mango.
  • 2 jalapenos, seeded and finely chopped.
  • 1/3 cup chopped coriander.
  • ÂĽ cup finely chopped red onion.
  • 1 tbsp lime juice.
  • 1 garlic clove, minced.
  • 1 tsp salt.
  • ½ tsp black pepper.

Method

  • Roughly mash the avocados. Gently stir in the remaining ingredients.
  • Serve with tortilla chips.

Guac-kale-mole

Kale is a standout ingredient, and for good reason. It’s loaded with powerful antioxidants and is high in Vitamins B and C. Adding just a few leaves to your guacamole will pack an extra nutritional punch.

Ingredients

  • 5 kale leaves, destemmed and finely chopped.
  • 4 medium avocados, pitted.
  • Juice of 1 lime and 1 lemon (about 1/2 cup).
  • 3 garlic cloves, minced.
  • ½ red onion, finely chopped (about 1/2 cup).
  • 1 jalapeno, cored and finely chopped.
  • Âľ cup coriander, finely chopped.
  • 1 tomato, finely chopped (about 1/2 cup).
  • ½ teaspoon fine sea salt.

Method

  • Use a food processor to finely chop the veggies.
  • Place the garlic into the processor first and pulse until minced. Add the coriander, jalapeno and the onion and pulse until mostly chopped.
  • Next, add the avocado along with the lime juice. Use less or more, depending on your preferences. Pulse until smooth then transfer to a medium size bowl.
  • Roughly chop the kale leaves then add them to the processor and pulse until finely chopped.
  • Place in the bowl with the avocado mixture and add the chopped tomato to the bowl as well.
  • Stir until well-combined.
  • To keep it from turning brown, lay a piece of plastic wrap over top and gently pat it down so that there isn’t any air between the wrap and the guacamole. Seal in an airtight container and store in the refrigerator for up to three days.

References:

5 fruits to add to your diet today

Whether you’re after a healthy snack or an immune boost, humble fruit has you covered. But with such a huge variety, which fruit should you be snacking on? Let’s suss out some of the healthiest fruits around.

Grapefruit

There’s a reason why grapefruit is a staple breakfast food around the world. It’s a healthy citrus fruit packed with essential vitamins and minerals. Grapefruit is particularly high in vitamins A, C and E, all of which help to keep your immune system in check. Studies have also shown that grapefruit may help in lowering insulin resistance, regulating cholesterol levels and preventing kidney stones.

How to eat it: Slice it up or cut it in half and eat with a spoon. If you don’t have time to munch, you can sip it too. Juice some nourishing grapefruit and drink it throughout the day to stay hydrated. If it’s too bitter, top with a natural sweetener like honey.

Blueberries

When it comes to super fruits, blueberries are serious contenders. This powerful fruit is filled with fibre, vitamins C, K and manganese. What makes blueberries special though, is that it’s packed with antioxidants which play an important role in lowering your risk of viral infections and heart disease.

How to eat it: Eat them fresh or frozen, in handfuls. You could also bake them into healthy muffins and breads or sprinkle them on your yoghurt at breakfast.

Apples

The saying “an apple a day keeps the doctor away” is there for a reason. They are loaded with Vitamin C, potassium and lots of fibre. They also have B vitamins which prevent infections, boosts brain health and gives you energy. Pectin, a compound found in the skin, helps keep your tummy healthy.

How to eat it: Enjoy sliced apples with peanut butter spread. You could also eat them roasted as a dessert on a chilly day or add a few slices to your muesli at breakfast. Fresh, whole apples make an easily portable snack.

Pomegranate

Unlike most fruits, it’s the sweet seeds of the fruit that is eaten, since the outer part of the fruit is inedible. Pomegranate is lauded for its nutritional benefits which include powerful anti-inflammatory properties and high levels of antioxidants. Furthermore, studies have shown that it may lower blood pressure levels over time.

How to eat it: Cut the fruit down the middle. Hold it over a bowl and firmly hit the pomegranate skin with the back of a wooden spoon. Fill the bowl with water to separate the seeds from each other. Strain the seeds. You can eat them as is, sprinkled over salads or even in rice or couscous for a sweet bite.

Avocado

While most fruit is high in sugar, nutritious avocado is packed with healthy fats. These healthy fats help you stay fuller for longer, reduce inflammation in the body and promote heart health. Avos also contain lots of fibre, and potassium which can keep your blood pressure in a healthy range.

How to eat it: Spread it on toast or eat it sliced with sprinkles of salt and pepper. You can also add it to salads, or have it grilled with squeezed lemon juice and seasoning.

References:

3 tasty low-carb snacks for work

Following a strict diet means you have to say no to your usual guilty pleasures. Worse, you can’t snack mindlessly at work when you need a pick-me-up. It can be hard to make the necessary changes for your health, but you’ll be happy to know you can still enjoy a treat.

Try these guilt-free snack recipes to keep the hunger at bay.

Chip swap: beetroot chips

Beetroot is packed with nutrients like potassium, fibre, betaine (amino acid), magnesium, folate and Vitamin C. Beets also contain nitrates and pigments that can help lower blood pressure and improve athletic performance.

Ingredients

  • 5 medium beets, peeled.
  • 2 tbsps olive oil.
  • Sea salt to taste.

Directions

  • Preheat the oven to 350ÂşC and line a few baking sheets with greaseproof paper. Use a mandolin slicer to thinly slice the beets.
  • Toss with olive oil and arrange the slices in a single layer on baking sheet. Bake for about 30 minutes until crispy.
  • Once they’ve cooled, sprinkle with coarse sea salt

Chocolate swap: peanut butter banana shake

Peanut butter is an energy booster, rich in fibre, protein, potassium and fat. Adding bananas gives this shake a dose of Vitamin B6, Vitamin C and potassium. Potassium helps to lower high blood pressure and has a positive impact on overall heart health..

Ingredients

  • 1 banana, peeled.
  • 150g yoghurt.
  • 100ml milk.
  • 1 tbsp peanut butter.
  • 1 tbsp chia seeds.
  • ½ tsp cinnamon (or to taste).

Optional

  • 1 tbsp cacao nibs for the “chocolate chip” effect. You can either blend them in or use as a topping.
  • 1 tbsp flax or hemp seeds (for added nutrition).
  • Dairy-free chocolate sauce (for drizzling inside glass).
  • Coconut whipped cream (for topping).

Method

  • Use a blender to combine all the ingredients.
  • Drink up!

Sweets swap: blueberry yoghurt bites

Blueberries are a good source of Vitamin K1, Vitamin C and manganese. They also contain Vitamin E and Vitamin B6. Snacking on blueberries can benefit your heart and brain health while at the same time regulate blood sugar levels.

Ingredients

  • 1 cup plain Greek yoghurt.
  • 1 tsp honey.
  • Blueberries

Optional

  • Seeds of 1 vanilla bean.

Method

  • In a small bowl, combine the Greek yoghurt, honey, and vanilla bean seeds.
  • Pierce each blueberry with a toothpick, dip it into the yoghurt and swirl it around to thoroughly coat the berry. Gently place the berries on a baking sheet lined with greaseproof paper.
  • Freeze for 45 minutes or until the berries are completely frozen.

Munching these will help improve your brain function.

References:

Demons in your snack-cupboard

“I’m eating three balanced meals a day, but I’m still putting on weight! Why?” If you identify with this cry for help, the answer could lie in your snack cupboard!

You’ve given up sugar, you’re eating 3 healthy meals a day and you’re exercising regularly – but instead of dropping a pant-size, you’ve gained weight! You could be picking up a bunch of extra calories without even noticing it, and the culprits are often snacks.

Unconscious eating

If you ate an whole bar of chocolate at 11am this morning with your morning coffee, you’d definitely remember it! But a handful of trail mix here, a bowl of microwave popcorn there – maybe a couple of fruit juices and a flavoured yoghurt – it’s easy to miss how much you’ve had between meals. The key to healthy snacking is to remain conscious of what you’re eating, and when.

Bad snacks in sheep’s clothing

Some snacks look healthy, but don’t be fooled. Here are a few of the sneaky ones:

  1. Energy bars: while they aren’t all unhealthy, take time to read the label and you’ll be amazed to see how much sugar, salt, fillers and artificial ingredients they can contain. You don’t need any of it.
  2. Microwave popcorn: high levels of the chemical diacetyl and salt mean that this is not a healthy snack. You can pop your own on the stove or in the microwave using a brown paper bag, and it costs almost nothing!
  3. Fat-free flavoured yoghurt: it may be fat-free, but it can contain up to 15 grams of sugar in one small serving! Rather buy plain Greek yogurt and flavour it with a drizzle of honey or some fruit.
  4. Trail mix: dried fruit and nuts are healthy, but some mixes contain chocolate chips or dates, which means a lot of hidden sugar. Also, remember that nuts and dried fruit pack a lot of calories, so make your own mix, but stick to a handful at a time.

Timing is important

Being bored, stressed or unprepared makes a perfect atmosphere for unconscious snacking. If you haven’t brought lunch or good snacks to the office, it’s easy to load up on whatever you can find in the vending machine or at the cafeteria.

Snacking well

Let’s clear one thing up: snacking properly is good for you and healthy snacking is simple:

  • Eat something good when your energy is flagging. If you hit an energy dip at 3 in the afternoon, that’s the perfect time to eat a whole fruit, a handful of nuts, a plain yoghurt with some fresh fruit, a hard-boiled egg or a piece of cheese.
  • If you’re working late on an urgent project or deadline, make some fresh popcorn or fill a small bowl with nuts and you have something to crunch on without going overboard. Do the same if you’re settling in for a series-watching marathon!

Make it easy

Clear the sweet, processed and refined snacks out of your cupboards and fridge. If you have chips, crackers, microwave popcorn, energy bars or chocolate hanging around, you’re going to be unconsciously snacking on them. If they aren’t there, you won’t. Instead, fill the jars with fresh nuts, raw popcorn kernels and fill the fruit-bowl with seasonal fruit. And – whatever you do – avoid those fizzy drinks like you’d avoid poison!

Joanne Hart for HelloDoctor.com

 

 

Banting snacks for Boxing Day

The year is almost over and what a year it has been! Many people all over South Africa have adopted the Tim Noakes Banting diet, to great effect. Many people claim that the change has improved their lives and their waist-line. The only issue is: the rules and changes aren’t easy, and it certainly isn’t made any easier now that it’s the holiday season. Continue reading “Banting snacks for Boxing Day”